Member's Area

28-Day Fitness Challenges

Target your trouble-spots or learn a new skill with the beginner, intermediate or advanced Fitness Challenges That Work.

Find out more about how and why the challenges work below, or get started now using the navigation menu to the right.

Find out more about how and why the challenges work below, or get started now using the navigation menu at the end of this page

How Do The Challenges Work?

Screen Shot 2015-11-08 at 14.13.21

Each Challenge Has Two Rules:

Rule 1: Perform the reps in as few sets as possible (max of 3).

On each day (apart from rest days), there is a target number of repetitions (reps). This is the total number of reps you need to perform that day:

Screen Shot 2015-11-08 at 13.54.58

If able, you can perform all of the reps in one go. If that’s too difficult, you can instead perform the reps in sets.

The maximum number of sets you can divide the reps into is three.

Here’s an example:

The total number of reps to be performed is 30. You could do 1 set of 30 (1×30), 2 sets of 15 (2×15), or 3 sets of 10 (3×10). You could also do 1 set of 20 + 1 set of 10 (1×20, 1×10), 2 sets of 12 + 1 set of 6 (2×12, 1×6), or any other combination.

Just remember; whatever the total number or reps is on a day (could be 5, 10, 25, whatever) the maximum number of sets you can perform is 3.

Tip: Avoid going to failure. ‘Failure’ is the point where you miss a rep because you haven’t got the strength. If you know that you won’t be able to perform all the reps in a single set, don’t try it. Instead, divide the total number or reps into as many sets as you need (max of three) to avoid failing/missing any reps.

Rule 2: If you fail to perform the target number of reps on any given day, go back to the beginning of that week.

If you fail to perform the target number of reps in 3 sets or less, go back to the beginning of that 7-day period. Return to day 1, day 8, day 15 or day 22 (depending which phase of the challenge you’re in) and start that week again.

Soon enough, you will be strong enough to get the target number of reps with good form. Don’t grind out reps with poor form just to get to the end of a week or challenge. Doing that is a good way of injuring yourself.

Am I Beginner, Intermediate or Advanced?

Each challenge has 3 difficulty levels, each lasting 28 days:

Screen Shot 2015-11-08 at 14.09.40

The difficulty level you choose won’t necessarily be the same for each challenge.

For instance, you might already be pretty good at squats, in which case you would choose the intermediate squat challenge. But you might not be able to do a single push-up, so you go with the beginner push-up challenge.

Each difficulty level comes with a description to help you identify the one that is right for you, as shown in the screenshot above.

Can I Do Workouts and Challenges at The Same Time?

Short answer: yes!

Slightly longer answer: scheduling can get a little tricky, and you need to ensure that you are still giving yourself time to recover.

To make it as straightforward as possible, I’ve created a calendar for you to use. I’ve handpicked workouts from the Member’s Area that work well together, and alongside the challenges.

You can get it in the Extras section – it’s the one called ’12 week workout + challenge calendar‘.